Custom Macros

Learn More About Whole Foods…

The consumption of whole foods provides your body with plenty of nutrients, antioxidants, and fiber, all which assist in improving your health. In addition, the inclusion of nutritious whole foods, will keep you feeling full for longer, helping you avoid overeating high calorie, high fat foods.

Macronutrients

Protein

Protein is an essential nutrient for the human body. It is one of the main building blocks of body tissue and can provide the body with fuel. As a fuel, protein has the same energy density as carbohydrates: 4 kcal/g (17 kJ/g). Protein has also been linked to higher levels of satiety and decreased hunger, ensuring you feel fuller for longer – a great tool for weight loss!

Protein breaks down into amino acids, which are the building blocks of your muscles. Amino acids have many functions including:

Repair and grow your body’s tissues.

Maintain and build muscle (of high importance when bulking!)

Make essential hormones and support immune function.

When protein is eaten in excess to your dietary requirements, it converts to glucose, which acts as an energy source. However, to ensure kidney health, avoid constant over-consumption of protein.

Fat

Fats are an essential nutrient for health and wellbeing. They supply energy and are vital for absorbing fat soluble vitamins (A, D, E and K) and carotenoids. They also supply essential fatty acids. Muscle growth is dependent on a fat-based steroid hormone. If fat is not eaten in sufficient quantities, you will not build as much muscle as possible. As a fuel, fat has an energy density of 9 kcal/g (37 kJ/gram).

Fats have a higher energy density in comparison to carbohydrates and proteins, so if weight gain is not the goal, it should be eaten in limited quantities. However, too little fat in your diet could spark cravings for sweet foods, causing an over-consumption of less filling carbohydrates. To keep things in balance, we generally recommend fats make up 20 – 35% of your total calories.

While fats have not been proven to enhance performance, healthy fats are a crucial part of controlling your post-workout appetite and ensuring you do not overeat junk food. Focus on eating healthy, unsaturated fats such as nuts, avocado, olive oil and salmon rather than saturated fats (butter) or trans-fats (processed foods).

Carbohydrate

Carbohydrates are an essential nutrient, particularly while exercising. Without carbohydrates in your diet, your performance and recovery may be limited. This is because carbohydrates are a key fuel for the brain and for the muscles during exercise. The body stores carbohydrates in the muscles and liver as glycogen, which is then used as fuel when exercising.

Since our body’s glycogen stores are limited, we need to make sure we’re fully fueled before a high-intensity workout. Regular intake of carbohydrate-rich foods is essential to keeping glycogen stores at the proper level to maintain energy during your workouts. As a fuel, carbohydrates have the same energy density as protein: 4 kcal/g (17 kJ/g).

Carbohydrates can either be simple, or complex. Generally speaking, we want to include complex carbohydrates into our diet rather than simple carbohydrates.

Simple carbohydrates provide quick energy when they enter your bloodstream and are either used up quickly, or stored as fat. Examples include candy, chocolate, sugars, etc.

Complex carbohydrates are more sustained sources of energy, as the energy takes longer to enter the bloodstream. For this reason, they’re perfect for providing a steady stream of energy while training. Additionally, complex carbohydrates can help you stay full longer, making you less likely to overeat.

Let’s customize your macros so you can reach your goals!